22-12-2023 CUMA
Strength Every 2:30 Min For 12:30 Min(6R) 12-10-8-6-4-2 Front Squat(%65-70-75-80-85-90) -Then- MetCon 24 Min Emom(6R) 1.Min:12/10 Cal Assault Bike 2.Min:30 Ring Mountain Climber (R1-L2) 3.Min:12 Toes-To-Bar 4.Min:Rest
21-12-2023 PERŞEMBE
Strength Every 2 Min For 12 Min(6R) 12-10-8-6-4-2 Bench Press(%65-70-75-80-85-90) -Then- Every 3 Min For 15 Min(5R) 10 Single Arm Kb Bulgarian Split Squat(R) 10 Single Arm Kb Bulgarian Split Squat(L) 10 Single Arm Bench Support Kb Row(R) 10 Single Arm Bench Support Kb Row(L) -Then- Isometric Strength 3 Round 30 Sec:Copanhagen Plank(R) 30 Sec:Rest…
20-12-2023 ÇARŞAMBA
Strength Every 2:30 Min For 12:30 Min(6R) 12-10-8-6-4-2 Back Squat(%65-70-75-80-85-90) -Then- 20 Min Emom(5R) 1.Min:15 DeadLift(Rpe4-6) 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:15 HandRelease Push-Ups 4.Min:Rest
19-12-2023 SALI
MetCon Two Person Team 30 Min Amrap 500 M Row 30 Dumbell Power Snatch (R1-L2) 30 Pull-Up
18-12-2023 PAZARTESİ
Oly. Every 2 Min 12 Min(6R) 5 Squat Clean (Rpe4-6) -Then- Strength Every 3 Min For 15 Min(5R) 10 Strict Press(Rpe 4-6) 30 Sec:HandStand Hold 10 Bent Over Barbell Row 30 Sec:Ring Row Hold -Then- MetCon 10 Min Emom Odd:50 Double-Under Or 50 Single Even:10 Strict Burpee No Jump
17-12-2023 PAZAR
Strength&Conditioning 5 Round For Time 15 Box Jump(24”-20”) 12 Dead Lift(Rpe4-6) 9 Strict Pull-Up 6 Wall-Climber Cap Time:25 Min -Then- Core 4 Round 30 Sec:Sıde Plank(R) 30 Sec:Sıde Plank(L) 30 Sec:Rest
16-12-2023 CUMARTESİ
MetCon 5 Round (22:30 Min) 1.Every 2:15 Min For 250 M Row 2.Every 2:15 Min For 10 Double Kb Front Rack Squat 10 Kb Floor Press -Then- Core Strength Every 3 Min For 12 Min(4R) 1 Min:Plank 30 Sec: V-Up Hold
15-12-2023 CUMA
Strength&Conditioning 20 Min Emom Odd: 8 Wall-Ball(9 Kg-6Kg)+ 6 DeadLift(Rpe 4-6)+ 4 Bar Muscle Up Or 4 C2 Bar Pull-Up Or 4 Hand Release Push-Up Even:Rest -Then- Core Strength For Time 50-40-30-20-10 Alternatif V-Up Sit-Up Cap Time:15 Min
14-12-2023 PERŞEMBE
MetCon 30 Min Emom (6R) 1.Min :12 Cal Assault Bike 2.Min:50 Double-Unders Or 75 Single 3.Min:12 Strict Burpee 4.Min:12 Toes-To-Bar 5.Min:Rest
13-12-2023 ÇARŞAMBA
Strength Every 2 Min For 12 Min(6R) 10 Back Squat(%70) -Then- Every 2 Min For 10 Min (5R) 10 Barbell Reverse Grip Bent Over Row 10 Deficit Plate Handrelease Push-Up(15Kg/15Kg -Then- Isometric Strength Every 2:45 Min 13:45 Min(5R) 15 Sec:Supinated Grip Chin-Up Hold 30 Sec:Bottom Push-Up Hold 30 Sec:Hollow Hold